5 Eating Habits to improve for sound sleep and perfect sleep cycle

Sound Sleep
Img Credit: pexels(Andrea Piacquadio)

Insomnia, sleeplessness, middle of the night insomnia….if these are some of the conditions you are struggling with, it is not just an orthopaedic memory foam mattress that can help you! Health studies to health coaches all have a unanimous approach towards having a perfect sleep cycle—start with correcting your diet!

You might have to include some items or exclude a few from your daily diet to get a heartfelt sleep.

Here’s what you can do to begin with.

Eating habits that can get you a perfect sleep cycle

1. Have an early dinner

One of the easiest things to start with is to have an early dinner. Follow the Circadian Rhythm of lifestyle and you will be amazed by the miraculous effects it has. An ideal time to wind up your dinner is around three hours before you hit that comfortable memory foam mattress on your bed. But in case your social and professional obligations do not allow you to do so, you still need a minimum of one hour between your dinner and bed time.

2. Avoid Caffeine and sugar

We have heard it a million times, we know it pretty well, yet we fail to make it a habit! Caffeine and sugar are regarded as some of the top deterrents to a good night’s sleep. They can raise the blood pressure levels, can cause the blood sugar levels to shoot up and leave you dehydrated. This can interrupt with your sleep patterns leaving you tossing and turning in the bed. So avoid consuming foods rich in sugar and caffeine, especially towards the end of the day.

3. Avoid foods that cause heartburn

If you have ever suffered from heartburn, acidity, or GERD, you will know what we are talking about. Foods that are fatty, spicy, and heavy on the digestive system should be strictly avoided if you are looking to sleep well at night. Even the consumption of alcohol, aerated drinks, and soda is known to affect sleep patterns. So it only makes sense to steer clear of all these, especially at night!

4. Include more fibre in your diet

According to the Journal of Clinical Sleep Medicine, adding more fibre to your diet can help you sleep better. A minimum of 25g of fibre all during the day can help you doze off to a calm and peaceful slumber. Fibre rich Carbs are slow to break down which means they do not spike up the energy levels abnormally leaving an individual wide awake at night.  

5. Add these vitamins and minerals

Vitamin B, Calcium, Iron, Zinc, and Copper are the magic vitamins and minerals for sound sleep. While Vitamin B produces Serotonin that calms the system, Calcium is a natural relaxant. Having the right levels of Zinc prevents Insomnia and the right intake of Iron can prevent Restless leg syndrome. So make sure you include them in your diet in one form or the other.

Conclusion There is no denying the fact that sleeping on a king size memory foam mattress can cradle you to sleep. But we know what matters is maintaining that sleep cycle throughout the night. Believe it or not, it is all within you that matters—from your diet to your emotions!

Also Read: Middle of the night insomnia — Causes and Cures